Know what’s on your plate
Sweet potato leaves
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 42 kcal —
- Protein 2.5 g 5%
- Carbohydrate 3.5 g 1%
- Fat 0.5 g 1%
- Saturated fat 0.1 g 1%
- Fibre 5.3 g 19%
- Sodium 6 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 189 µg 21%
- Vitamin C 11 mg 12%
- Vitamin D 0 µg 0%
- Vitamin E 0.96 mg 6%
- Vitamin K 302 µg 252%
- Thiamin (B1) 0.16 mg 13%
- Riboflavin (B2) 0.35 mg 27%
- Niacin (B3) 1.1 mg 7%
- Pantothenic acid (B5) 0.23 mg 5%
- Vitamin B6 0.19 mg 11%
- Folate (B9) 1 µg 0%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 78 mg 6%
- Iron 0.97 mg 5%
- Magnesium 70 mg 17%
- Phosphorus 81 mg 6%
- Potassium 508 mg 11%
- Selenium 0.9 µg 2%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 42 | 2.5 g | 3.5 g | 0.5 g |
| 1 × cup, chopped | 35 g | 15 | 0.9 g | 1.2 g | 0.2 g |
| 1 × leaf (12-1/4" long) | 16 g | 7 | 0.4 g | 0.6 g | 0.1 g |
| 2 × cup, chopped | 70 g | 29 | 1.7 g | 2.5 g | 0.4 g |
| ½ × cup, chopped | 17.5 g | 7 | 0.4 g | 0.6 g | 0.1 g |
| 3 × cup, chopped | 105 g | 44 | 2.6 g | 3.7 g | 0.5 g |
| 4 × cup, chopped | 140 g | 59 | 3.5 g | 4.9 g | 0.7 g |
Similar foods
- Sweet potatoraw86 kcal / 100 g
- Taro leavesraw42 kcal / 100 g
- Beet greensraw22 kcal / 100 g
- Grape leavesraw93 kcal / 100 g
- Broccoli leavesraw28 kcal / 100 g
- Pumpkin leavesraw19 kcal / 100 g
- Amaranth leavesraw23 kcal / 100 g
- Boiled sweet potatocooked, boiled, without skin76 kcal / 100 g
- Winged bean leavesraw74 kcal / 100 g
- Spinach leafraw23 kcal / 100 g
Questions about Sweet potato leaves
How do you cook sweet potato leaves?
Strip off any tough, fibrous lower stems and rinse the leaves well. Stir-fry them with garlic and a little oil for about 3–5 minutes, until wilted and tender; add a splash of water if they start to catch.
Can you eat sweet potato leaves raw?
They are usually cooked rather than eaten raw: cooking softens their texture and mellows their grassy flavour. Young, tender leaves can be added raw in small amounts to a salad, but wash them thoroughly first.
Do you eat the stems of sweet potato leaves?
Yes, the tender upper stems are edible. Remove any stringy outer fibres from thicker stems, then slice them thinly and cook them for a few minutes before adding the leaves, as they take longer to soften.
How should you store sweet potato leaves?
Keep unwashed leaves in a loosely closed bag in the fridge and use them within a few days. Wash them just before cooking; if they have wilted slightly, stand the stems in cold water briefly to crisp them up.
What goes well with sweet potato leaves?
Garlic, ginger, chilli and a little soy sauce or coconut milk suit their mild, earthy flavour. They also work well stirred into a peanut sauce or added to soups and stews near the end of cooking.
What can you use instead of sweet potato leaves?
Spinach is an easy substitute in quick stir-fries and soups, though it wilts faster. For a firmer, more substantial leaf, try beet greens; cook their stems first, as you would the stems of sweet potato leaves.
How much sweet potato leaf is a typical serving?
A loose handful of chopped leaves is about 35 g before cooking. That portion provides 1.9 g of fibre and 106 µg of vitamin K.
Source: Canadian Nutrient File 2238 · per 100 g · carbohydrate per EU label, fibre excluded
